Top CrossFit Dumbbell Workouts To Find Your Weaknesses

For those that hate dumbbell workouts this post is for you. Some of the best CrossFit Dumbbell Workouts are also some of the most fun to do. 

In CrossFit, variety truly is the spice. So how does someone turn their hate for dumbbell workouts into a true passion? Here are a handful of CrossFit Dumbbell Workouts that will change your mind.

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The Man Maker

https://youtu.be/iMNnvhg1JcM

A great one for endurance. 

AMRAP in 35 minutes
Buy-In:
9 Man Makers (2×35/20 lb dumbbells)
11 Burpees
In remaining time, AMRAP of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups

Open Workout 17.1

A challenge that test your power.

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time Cap: 20 minutes 

The Tumlison 

8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (60/40 lb)

Operation Overload

For Time

200 meter Plate Run (45/35 lb)
100 Plate Box Step Ups (45/35 lb, 24/20 in)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans (50/40 lb)
200 meter Plate Run (45/35 lb)
40 Plate Burpees (45/35 lb)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire (40/30 lb, 9/8 ft)
200 meter Plate Run (45/35 lb)
40 Strict Pull-Ups

The Fast and Heavy 

For Time, Fast and Heavy
21 Dumbbell Thrusters
400 meter Run
18 Dumbbell Thrusters
400 meter Run
15 Dumbbell Thrusters
400 meter Run

Painstorm XV

7 rounds for time of

10 Renegade Man makers
20 Dumb Bell deadlifts
30 Single Dumb Bell snatches ( 15 per side)
40 Single overhead lunges ( 20 per side)
50 Dumb Bell swings

The Regionals 12.3

Speed is needed with this one.

4 Rounds for Time
10 One-Arm Dumbbell Snatches (100/70 lbs)
100 meter Sprint

10 Minute Dumbbell Workout

SQUAT + PRESS.
10 reps, 20 seconds rest.
DUMBBELL BENCH PRESS.
10 reps, 20 seconds rest
SINGLE-ARM BENT OVER ROW.
10 reps, 20 seconds rest (each side)

Dumbbell Snatch Complex

3 Power Snatch
Three Snatch
3 Overhead Squats

Want more? Check out Dumbbell Clean And Press Benefits: Muscle Mass, Strength And Full Body Conditioning here. WATCH: Ronnie Coleman’s Shoulder Workout With 250lb Dumbbell – Trains Like A Savage here.

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